Rotational Movements for Functional Strength and Injury Prevention

August 2019

By: Sylvia Lokollo

Life requires us to rotate with good mobility and strength. Unfortunately, with so many people sitting down at home and in the office, our posture has deteriorated with tight chest muscles, rounded back and shoulders, causing unnecessary pain.

So, let’s talk about rotation and what this involves.  The basics of human movement requires rotation.  Walking, running, raising your hands above your head, throwing a ball, lifting up your baby child, and pretty much everything in life, yes everything requires our body to rotate with some degree.  So, it makes sense that we need to incorporate rotational movement in our training routine.

Inside the human body consists of spiral lines that connects from the skull, runs down your spine, hips and all the way down to your foot.  These spiral lines connect the whole body as one.  The muscles, tendons, connective tissues and joints are all connected and communicating to one another.  How many times have Sylvia asked you not to lift your toes when squatting – because your toes are part of your core that help stabilise your body.  For the human body to be functionally strong and stable, we have to engage our core – not just the six pack muscles, but this include the whole body…and yes this include your toes.  The better we are in engaging our whole body, the stronger we feel, the safer we feel lifting load, the more balanced we are and all this reduce the risk of injuries.

Training rotational movement requires us to use these spiral lines in our body.  Not only will it strengthen us for our daily activities, but as our body get stronger in rotational movements, we reduce the risk of getting injures.  How many of us have hurt our back from brushing our teeth? Washing dirty dishes? Lifting a baby from the floor? It doesn’t take much to injure our back with these minor movements.  Due to our lifestyle, we tend to lack core stability, lack rotational movements in life, which can limit our body and cause injuries from basic everyday movements in life.

Rotational movements help us become smarter and more efficient in the way we use our body.  Running, throwing, pressing and all those familiar every day movements becomes “easier” to perform, especially sports related movements such as tennis, golf and footy.  It also helps with generating more power and explosiveness for movements such as sprinting, jumping and other fast dynamic movements, while decreasing the risk of injury.

It doesn’t matter if you play sport for fun, professionally or don’t play at all.  Maybe you just love running for stress relief.  Maybe you just want to feel better about running and playing with your kids.  Maybe you just want to perform better in the gym and start lifting more weights.  You are guaranteed to perform better with incorporating rotational movement in your training.